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LUNCH
• A bowl of sprouts without salt with a quarter lemon squeezed for taste and throw
in some capsicums, carrots and tomatoes.
TEA-TIME
DINNER
BREAKFAST
LUNCH
• A bowl of sprouts without salt with a quarter lemon squeezed for taste and throw
in some capsicums, carrots and tomatoes.
TEA-TIME
BREAKFAST
LUNCH
• A bowl of sprouts without salt with a quarter lemon squeezed for taste and throw
in some capsicums, carrots and tomatoes.
TEA-TIME
DINNER
BREAKFAST
Sugar – 1 ts.
Toast – 1 or Khakra – 2
Sweet Lime.
LUNCH
Veg. Salad from radish, tomato, cucumber, lettuce with dressing of vinegar,
Custard apple.
4.00 p.m.
6.00 p.m.
Orange
DINNER
Baked apple.
d-Practical Methods Of Weight Reduction
2. Fats, carbohydrates and proteins are calorigenic, which means that they are fuel or
energy producing which is required for the healthy working of our body organs,
but in only adequate amounts.
4. For the maintenance of balanced health, all the above mentioned six food
components are essential. However, they are all necessary in certain proportions
only. When food containing these in the proper amount is consumed, it is called a
need " balanced diet ". For example, to maintain a healthy physique, an adult must
consume about 40 to 70 grams of proteins daily. This, of course, would differ
from constitution to constitution.
6. An average urban adult requires only 1,500 to 1,800 calories per day. Manual
workers or labourers, who use their skeletal muscles more vigorously, would
certainly need additional calories.
7. Do not bother about counting your calories every day. Let your weighing machine
do it for you. Weigh yourself twice a week at a fixed time before food. If your
machine shows same weight, it means that you have been taking your normal
requirement of calories. If it shows an increase, then you have certainly consumed
more than that which is required by your system. Again, do not compare your
intake of food with someone else’s . You are a different person. Continue
optimum intake of proteins as they are required by your tissues for their daily
growth and repair.
9. Vitamins do not stimulate the appetite nor do they make you gain weight. In order
to bring about reduction of body weight, you have to further reduce your calories.
You notice that as far as calories are concerned,rice, bajra, and wheat have the same
amount. It is an inaccurate impression that rice is more fattening. No doubt, as compared
to wheat, rice has somewhat more carbohydrates and less of proteins, but rice contains
better quality proteins than wheat. In fact, for ideal nutrition, different combinations of
cereals and pulses should be consumed. This makes up for the total quality value of
proteins as different types of amino acids are available from multiple protein sources.
Mixed items of cereals and pulses serve to provide better and balanced nutrition.
Normally, an adult with sedentary habits, would require the following for his daily
menu :
The diet should contain enough quantities of both vitamins and minerals, the main source
of which is vegetables and fruits. All items of food contain varying proportions of
proteins, fats, carbohydrates, vitamins, minerals and water. For example, butter, ghee,
and oils are rich in fats, but poor in proteins and carbohydrates. Wheat and pulses have
more proteins and carbohydrates. They are poor in fat content. Rice has relatively less
proteins and more carbohydrates, but is also poor in fat. Green vegetables are rich in
vitamins and minerals but poor or proteins, carbohydrates and fats, thus accounting for
their low caloric value.
As stated earlier, your daily diet should contain a combination of proteins derived from
cereals and pulses of different varieties. After taking care of the proteins in the above
manner, the rest of the calories can be derived by calculating the quantity of
carbohydrates and fats present in various food-stuffs.
Methods
For the purpose of reducing body fat, one need not go into the above mathematics. You
may only follow your weighing machine and your abdominal girth. Any method that
shows a reduction in weight, and at the same time allows you to work with a sense of
well-being, is the ideal method for you. Continue with it, and if you lose about one or a
half kg. of weight in a week, it is an efficient method.
a. Cut down on all items of food or drink that are consumed daily by about 25 to
50%. This means, for example, that instead of two chapatis, you should only
consume one, and one glass of milk should be reduced to half a glass. The same
ratio rule should be applied to dals, bread, biscuits and all other items of food. The
only exception is vegetables and the next are fruits that are not very sweet. You
may consume plenty of green vegetables prepared in the minimum of oil to
appease your hunger. A little oil is permitted because it gives taste and a feeling
of satisfaction. Non-vegetarian preparations are better taken as grilled or boiled as
they already have natural oils in them. To fill up the stomach, clear soups and
they can be consumed in large amounts. A cup of tea, prepared with one level
teaspoon of sugar and 30 ml. of milk, goes a long way in curbing an uncontrolled
appetite.
b. In our experience, this method of cutting down on the quantum of cereals and
pulses has been found to be more effective. The patient retains his right to have
everything but in lesser quantities. The amount for a given person is to be decided
ultimately by the weighing machine. Care should be taken to maintain the daily
protein intake to about 40 to 50 gm. A mix of cereals and pulses can provide good
biological value of proteins.
d. This is also an effective diet method which gives a sense of fullness. While on this
regime, the patient should not have anything else except this diet. Milk and
bananas make up for all the required proteins and for most of the vitamins. The
total amount of calories consumed daily gets automatically restricted because of
the desire to have more of same food becomes limited.
f. This is rather hard and would work if the quantum of remaining meals, that is
breakfast and lunch is not increased.
g. Non-cereal diet :
Avoid cereals of all kinds, for example bread, chapati, rice, barja, etc. Other items
can be taken, but without the vehicle of cereals in any form. This will indirectly
limit the intake of other food stuffs. For example, only dals or only mutton with a
vegetable cannot be consumed in large amounts, thus rationing the total daily
calories.
h. Non-salt diet :
Apart from reducing the salt with its accompanying water in the body, this has the
added advantage of making food unpalatable, thus making one resign to eating
less. However, this regime is considered too difficult on a long term basis.
i. To follow a standard low caloric diet chart Two specimens of diet charts are given
below :
800 Calorie Vegetarian Diet
It is most important to recognize, that for the maintenance of reduced body weight, one
must observe control and take just enough food so as to control the weight at a steady
level. It has been our experience that if a patient observes two semi-fasting days ( for
example every Tuesday and Saturday) in a week, it will not be difficult for him to
maintain his desired weight.